Adding more herbs to your diet is a simple way to increase the nutritional value of your meals and boost your health. A herb is the leafy green or flowering part of a plant. They are usually fragant and are great to cook with or enjoy raw. Herbs are often seen as an after-thought to add as seasoning but they pack a powerful punch in terms of nutritional value. Herbs contain polyphenols – plant compounds that have antioxidant and anti-inflammatory capabilities. Polyphenols found in plant-based foods can reduce the risk of chronic diseases, especially when consumed as part of a healthful dietary pattern rich in fruit, vegetables, whole grains, beans, nuts and seeds. By weight, dried herbs and spices average the greatest amount of antioxidants of any food group.
Herbs are not a new discovery
Indigenous cultures have valued herbs for their nutritional and medicinal value for thousands of years.More recently, the use of certain herbs for specific ailments has been identified in scientific journals, e.g. peppermint oil for IBS symptom relief, turmeric for inflammatory conditions such as arthritis, and spearmint tea for its anti-androgenic properties in Polycystic Ovary Syndrome (PCOS).
Level up your nutrition
Herbs and spices add flavour to dishes and decrease the need for lots of added salt, oil and sugar, which offer little nutritive value. While we use small amounts of herbs, they contribute to overall antioxidant intake, which may reduce the risk of chronic diseases such as heart disease. Herbs can be used liberally in a number of dishes, for example, basil in a pesto dressing. Like dark leafy green vegetables, fresh herbs contain large amounts of Vitamins A, C and K.
Don’t overcook your fresh herbs – especially so you retain the Vitamin C
Cooking techniques impact the nutritional value of herbs. If you are cooking fresh herbs for longer than around 10 minutes, some nutrients (such as heat-sensitive Vitamin C) will be significantly decreased. In these situations, dried herbs come in handy. 69% of UK adults are estimated to be eating too much salt, according to a National Diet and Nutrition Survey study (2020). Herbs and spices flavour food without the negative health impact of too much sodium. Aside from their nutritional properties, they also make meals more delicious, authentic, flavourful and enjoyable.
Dried vs fresh herbs
I recommend a mixture of both fresh and dried herbs for convenience, flavour and variety. Dried herbs have been heated and all moisture has been removed. As a result, there is some loss in nutrient value, for example there is significantly less Vitamins A, C and K in dried basil when compared with fresh basil. Luckily, high quality dried herbs, which haven’t stored away in the drawer for years, can still support your health. For example, antioxidant capacity in dried herbs appears to be relatively similar to fresh herbs. When it comes to fresh herbs, choose good quality herbs that have a fragrant smell. Fresh herbs tend to have a shelf-life of around 5 days (refrigerating them can decrease the Vitamin C content), whereas dried herbs have a shelf-life of around 6 months to up to a year, depending on the type of herb and the way it is stored. Top tip: if it no longer smells of anything, it probably does not taste of anything! My favourite herbs, spices and seasonings are from Suma Wholefoods, which you can often find in small health food stores. This is not an ad – I just really enjoy their products and have done so for years. They are a UK-based worker cooperative and have been vegetarian since 1977. They also have great quality dried fruit, nuts, snacks and canned lentils/ beans.
Flavour explosion
When paired with plant-based foods, herbs can enhance nutrition and flavour. I love basil and strawberry, cucumber and mint, or rosemary with potatoes. There are also many dishes from a variety of cultures that include a lot of herbs. Some examples for you to try include tabbouleh, curries, pesto pasta, fattoush, and coriander chutney.
Herbs are a powerful addition to our diet. Throughout human history, herbs have played an important role in our diet, and this makes sense—by using herbs, we can transform the flavour of meals and provide our bodies with important nutrients. Whether fresh or dried, herbs offer an exciting and delicious way to try new foods and incorporate more plants into our diet. This small addition can go a long way to reducing your risk of chronic disease and supporting a happy, long life.
What are your favourite herb pairings? Let me know in the comments below.
As is always the case with wellness and nutrition, your individual needs might vary based on your age, lifestyle, and other dietary practices. If you’d like to learn more, book a free discovery call to find out more about 1-1 consultations with me to optimise your diet and lifestyle choices and feel your best.
